Hurdle the Dead, Trample the Weak

Week starting Sep 11, 2016

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Location:

Draper,UT,United States

Member Since:

Jan 29, 2016

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

I hold Alta's 2K Steeplechase school record.

Short-Term Running Goals:

December Goals:

  • 0 unplanned rest days
  • Hydrate, refuel, and rest effectively
  • Add clear and effective pre/post run routines to my workouts
    • No more random stretching/jogging/drills
  • Smoothly add speed into my training without causing injury
    • Mostly strides before, after, or during my workouts

Long-Term Running Goals:

Leave a leagcy

Live my dream

Run the whole time

Personal:

Ran for Alta High School under the coaching of Rob Murphy, one of the best coaches out there. I'm currently an artificial intelligence engineer that's just trying to enjoy some runs.

Favorite Blogs:

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to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Hoka One M Carbon X 2 Lifetime Miles: 447.71
Nike Downshifter 12 Lifetime Miles: 127.78
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.500.003.501.0050.00
Nike LunarTempo Miles: 50.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Weight Room
Push Ups Sit Ups Dead Lift (145 lbs) Military Press (25lbs) Toe Rasies (145 lbs) Lunges (25 lbs)
100 100 20 20 20 40

PM: 8 miles + weight room

We ran 8 miles easy with the whole team and then went to the weight room.

Nike LunarTempo Miles: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.003.500.0010.00

200 Splits
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16
:35 :45 :35 :45 :35 :45 :35 :45 :35 :45 :35 :45 :35 :50 :35 :50
300 Splits
1 2 3 4 5 6
:54 :53 :52 :51 :50 :46

PM: 10 miles

Today we started with a .5 mile warm up and then ran 8 laps with each 200 M at either a :35 second or a :45 sec. so it went :35 sec :45 sec :35 sec :45 continuously without stoping with the last 2 laps at :35 sec :50 sec. After that we ran a 20 min "cool down" and then ran 6 300 M starting at :54 and going down to :46. 

Nike LunarTempo Miles: 10.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Core Workout
Jumping Jacks Plank L Plank R Plank Flutter Kick Running V Sit Sit Ups
1:00 :30 :30 :30 :30 1:30 :30

PM: 9 miles + Core Workout

We ran for an hour today around a loop. I ran the loop 5 times and it was roughly 1.5 miles around. On my last lap I went sub 6:00 and finished strong. Afterwards did a core excersise.

Nike LunarTempo Miles: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

PM: 6 miles +Hill Sprints

Ran 30 min easy to the gully, ran up the Gully Hill 10 times hard and the ran back to ALTA.

Nike LunarTempo Miles: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.001.003.00

PM: 1 mile Time Trial

We ran a time traial today. We started out with 1 mile warmup and then I ran a 4:50 mile which is pretty good, but I wasn't satisfied with my performance or time. Afterwards ran a cool down (1 mile).

Nike LunarTempo Miles: 3.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

AM: 14 miles

We ran 14 miles out and back on Porter Rockwell and I still haven't found the end of the trail. One day, ill find it.

Nike LunarTempo Miles: 14.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.500.003.501.0050.00
Nike LunarTempo Miles: 50.00
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